10K Snow Shoe

Scaled) 3 Rounds 5 Burpee Pull ups 10 Power Snatch 95/65 20 Box Jump Overs Rx) 3 Rounds 5 Burpee Chest to Bar 10 Power Snatches 115/80 20 Box Jump Overs Comp) 3 Rounds 5/3 Ring Muscle ups 10 Power Snatches 115/80 20 Box Jump Overs 24/20 note: We're still de-loading from competition. We'll start a new phase in our programming on Monday and ideally we'll go into this feeling our best. Avoid the temptation to do extra lifts this week.

Scaled) AMRAP 20: 6 Jumping Pull ups 12 DB Strict Press 35/20 16 Walking Lunges Rx) AMRAP 20: 4 Strict Pull ups 8 Strict HSPU 16 Walking Lunges (50') Comp) Recovery Day (Mobility)

Scaled) 300m Run, 15 Power Cleans 300m Run, 12 Power Cleans 300m Run, 9 Power Cleans 300m Run, 6 Power Cleans 300m Run, 3 Power Cleans Rx) "Barbell Cycling" In teams of 3 AMRAP 25: 100 Calorie Row 50 Power Cleans 135/95 100 Calorie Row 50 Power Cleans 155/105 100 Calorie Row 50 Power Cleans 185/135 100 Calorie Row Max Power Cleans 205/145 Comp) 1) 7 Sets of 2 of the following complex: Pausing Clean Deadlift + Power Clean 50%/50%/55%/55%/60%/65%/70% 2) "Barbell Cycling"

The Open is officially finished for another year. Amazing job by everyone who competed. You gave your absolute best and that's all a coach can ask of their athletes. "Satisfaction lies in the effort, not the attainment. Full effort is the victory." -Ghandi Be proud of your effort. We'll take the remainder of the week to de-load from competition and then get back to moving some big weight next week. Enjoy it Scaled) 35/20 Calorie Row 5 Rounds 10 Burpees 10 Hanging Kn

Scaled) AMRAP 12: 30 Air Squats 20/15 Calorie Row 10 Push Jerks 95/65 Rx) "Anchorman" AMRAP 12: 30 Air Squats 20/15 Calorie Row 10 Push Jerks 135/95 Comp) 1) 3 Sets with a Light Load: Snatch Deadlift + 2 Hang High Pulls + 1 Hang Squat Snatch 2) 3 Position Squat Snatch (Pockets, Knees, Floor) 45%/50%/55%/60%/65%/70% 3) "Anchorman"

Open Gym 10-12 3 Rounds 7 Push ups 7 Pull ups 7 DB Shoulder Press 7 DB Bent Over Rows (each arm) 50 Calorie Row or 800m Run 3 Rounds 7 Push ups 7 Pull ups 7 DB Shoulder Press 7 DB Bent over Rows (each arm)

Scaled) Every 2:00 for 3 Rounds* A) 30/24 Calorie Row B) 25 AbMat Situps C) 10 Power cleans 95/65 *Rotate stations every 2:00, cap each movement at 1:30 Rx) 1) Every 2:00 for 3 Rounds A) 30/24 Calorie Row B) 20 Toes to Bar C) 10 Power Cleans 135/95 2) Mobility 20:00

17.5 (Scaled) 10 Rounds 9 Thrusters 65/45 35 Single Under 17.5 (Rx) 10 Rounds 9 Thrusters 95/65 35 Double Under

Morning Class Cancelled! The Spa is delaying opening due to the weather. Lunch and Evening classes will go ahead as regularly scheduled "Goat Day" EMOM x 20: Odd: Movement 1 Even: Movement 2 Today is an excellent opportunity to "practice" movements we need to work on. This will be our last "Goat Day" for a while. Get Better Today! Open Athletes: Active Recovery